Health Benefits of Lentils
Health Benefits of Lentils
Lentils (Lens culinaris) are nutrient dense edible seeds belonging to the Fabaceae family. Lentils are native to the Mediterranean and Southwest Asia but are now grown worldwide.
There are several different types of lentils including green, brown, red, black, yellow and green lentils.
Lentils contains essential vitamins and minerals including niacin, thiamine, vitamin B6, pantothenic acid, magnesium, potassium, phosphorus, zinc, copper and manganese. Lentils contains 90% of the daily recommended value of folate. Lentils contains 36% of of the daily recommended value of iron. Lentils are rich in protein which make an excellent meat substitute. Lentils contains all of the essential amino acids.
Lentils are also rich in fiber that may help with a healthy digestion and promote weight loss.
Lentils are rich in polyphenols that have strong in anti-inflammatory and neuroprotective properties. Studies have shown that the polyphenols in lentils may stop cancer cell growth especially on cancerous skin cells.
Lentils are rich in antioxidants. Antioxidants help fight free radicals in the body and may help reduce the risk of chronic diseases.
Lentils may also promote heart health. An 8 week study of 39 participants who had type 2 diabetes and were obese or overweight consumed 1/3 cup of lentils a day showed that it increase their good cholesterol levels and significantly decreased their bad cholesterol levels.
Lentils may also help regulate blood sugar levels.
Lentils are lectins. Lectins are an anti-nutrient protein that binds to certain carbs. The GI tract has trouble breaking down lectins and may lead to impairing digestion, reducing nutrient absorption, cause inflammation in your immune system and disrupt the balance in your microbiome. This may affect people who have an autoimmune disease.
As always, consult with your physician.
Sources:
https://en.wikipedia.org/wiki/Lentil
https://health.clevelandclinic.org/health-benefits-of-lentils
https://www.healthline.com/nutrition/lentils
https://www.hsph.harvard.edu/nutritionsource/food-features/lentils/